7-Day Plant-Based Diet Meal Plan

This 7-Day Plant-Based Diet Meal Plan for beginners includes easy and delicious breakfast, lunch, and dinner recipes.

This Plant-Based Diet Menu For A Week aims to help you enjoy cooking more plant-based meals at home without spending too much time in the kitchen. The recipes are simple and delicious.

Related: Plant-Based Book For Beginners

What is a plant-based diet?

A plant-based diet is precisely what it sounds like. Plant food includes vegetables, fruits, seeds, legumes, nuts, and whole grains.

A plant-based diet isn’t a vegetarian diet; you can eat poultry, hamburgers, eggs, fish, and dairy items, but most of your supplement intake comes from plant-based food sources. There is no set proportion of plant-to-creature food sources on a plant-based diet; however, something like two by the third plate of food (or feast) you eat is an effective method for a beginning. The most focus must be on plants.

Related: 10 Plant Based Diet Breakfast

Veganism Is Not a Plant-based Diet!

Veganism supports the expulsion of all animal products from one’s life. A vegetarian diet prohibits meat, fish, eggs, honey, and dairy. But following a plant-based diet doesn’t mean that one is vegetarian. In the past five years, veganism has become very common. There are 75 million vegetarians around the world, 0.1 percent of the worldwide population.

As Toledano says, “If you want to follow a plant-based diet, think of it as a lifestyle change, not a diet; this mindset can help lead to health improvements, both physically and mentally.” 

 List Of Plant-Based Foods

While changing to a plant-based diet, dinners should revolve around plant-based food varieties.

Assuming that animal food varieties are eaten, they ought to be eaten in more modest amounts, with consideration paid to the nature of the thing.

Now let’s see a list of some plant-based foods that you must bring into your routine:

Tofu, tempeh, and edamame:  Soy items are one of the most extravagant protein sources in a plant-based diet. Tofu assumes the kind of dish it is ready with the goal that it tends to be a flexible addition to dinner.

Individuals can have tofu in a most loved sandwich or soup as a meat substitute. Tofu is a well-known meat substitute in certain dishes, such as kung pao chicken.

Lentils: Green or Red lentils include a lot of fiber, protein, and key supplements, including potassium & iron. Cooked lentils have 8.84 grams of protein per half cup. Lentils are an incredible source of protein to add to your food intake. They can be added to stews, curries, mixed greens, or rice to give an additional piece of protein.

Chickpeas are high in protein, about 7.25 grams per half cup. They can be eaten cold or hot and are exceptionally adaptable, with many recipes accessible on YouTube. They can, for instance, be added to stews and curries or flavored with paprika and simmered on the stove. An individual can add hummus, which is produced using chickpea glue, to a sandwich for an energizing, protein-rich choice to butter.

Peanuts: Peanuts are protein-rich, loaded with energizing fats, and may further better the health of your heart. They have about 20.5 grams of protein per half cup. Peanut butter is likewise wealthy in protein, with 3.6 grams per tablespoon.

Almonds: Half a cup of almonds offers 16.5 grams of protein. They likewise contain a lot of vitamin E, which is perfect for the skin and eyes.

Chia Seeds: Chia Seeds are low-calorie food sources that are wealthy in fiber and heart-sound Omega-3 unsaturated fats. Chia seeds are a finished wellspring of protein that contains 2 g of protein for every tablespoon.

Put chia seeds into a smoothie, sprinkle them on top of plant-based yogurt, or to make a pudding soak them in water or almond milk. Chia seeds are accessible from certain stores or purchased online.

Hemp seeds: Just as chia seeds are a complete protein, so are hemp seeds. Hemp seeds offer 5 grams of protein for every tablespoon. They can be utilized the same way chia seeds are. Hemp seeds can likewise be purchased online.

Related: What to eat on a Plant-Based Diet

 What Are the Benefits of Choosing a Plant-Based Diet?

Lowers your blood pressure. Hypertension can expand the gamble for medical problems, including coronary illness, stroke, and type 2 diabetes. Luckily, the food sources you eat can have an effect. A few investigations have shown that staying with a plant-based diet can lower blood pressure, decreasing your gamble for those risks. An investigation discovered that vegans had a 34 percent lower chance of creating hypertension than nonvegetarians!

Keeps the heart healthy. Meat contains saturated fat, which can contribute to heart issues when eaten in abundance. So, by scaling back meat and increasing your intake of plant-based foods, you’re helping your heart ticker out.

It helps prevent type 2 Diabetes. Notably, there’s a connection between diet and type 2 diabetes. Weight is a significant gamble factor since more greasy tissue makes the cells more impervious to insulin, as indicated by the Mayo Facility. Yet, which sort of diet is ideal for staying away from type 2 diabetes? Studies recommend that a plant-based one has benefits.

It helps in reducing weight. Plant eaters will often weigh less, regardless of whether that is not the No all the time. Eating more plants can assist you with dropping pounds. A little report found that 65 overweight grown-ups who followed an entire food, plant-based diet for one year lost 9.25 pounds by and large. Furthermore, this diet was not calorie-confined; the members could eat what they needed despite everything shedding pounds. 

One justification for the weight reduction is that entire grains and vegetables are moderately coming up short on the glycemic list — and that implies they’re processed all the more leisurely — and organic product contains cell reinforcements and fiber, which delays completion, as per research.

What Are The Risks Of Choosing A Plant-Based Diet?

Just the way the benefits of a plant-based diet are mentioned above, we are going to see some cons or risks of plant-based diets:

Presently, there are a few drawbacks to a plant-based diet way of life. 

• Iron, calcium, and B12 supplement levels might be hard to keep up with, and these lacks are normal in people sticking to a plant-based diet.
• Changing eating regimens can cause abnormal, secondary side effects, such as a harmful virus.

Related: Can you eat eggs on a Plant-Based Diet?

7-Day Plant-Based Diet Meal Plan

	Breakfast	Lunch	Dinner
Day 1	Tofu Scramble	Vegan lentil shepherd’s pie with a side of roasted Brussels sprouts.	Quinoa-Stuffed Tomatoes
Day 2	Chia Pudding	Quinoa Salad	Lentils with rice
Day 3	Lentils Patties	Summer Chickpea Salad	Vegetables with rice
Day 4	Oatmeal with almond milk, topped with sliced banana, cinnamon, and a drizzle of maple syrup.	Spinach salad with quinoa, cherry tomatoes, cucumber, and a homemade vinaigrette dressing.	Vegan chili with a side of whole-grain bread.
Day 5	Smoothie bowl with frozen berries, almond milk, spinach, and topped with granola and sliced banana.	Chickpea salad sandwich with avocado, lettuce, and tomato	Vegan chili with a side of whole grain bread.
Day 6	Vegan tofu scramble with sautéed spinach and whole wheat toast.	Sweet potato and black bean burrito with guacamole and salsa.	Vegan stir-fry with mixed vegetables, tofu, and brown rice.
Day 7	Vegan protein pancakes with sliced strawberries and a drizzle of pure maple syrup.	Vegan Mediterranean wrap with hummus, mixed greens, olives, and roasted red peppers.	Vegan lentil soup with a side of whole grain bread.

Day 1

Breakfast: Tofu Scramble

Lunch: Broccoli Avocado Salad

Dinner: Quinoa-Stuffed Tomatoes

Breakfast: Tofu Scramble

Ingredients

• 2 teaspoons olive oil
• ½ medium onion, finely diced
• 4 cloves garlic, minced
• 1 16 ounce block of firm or extra firm tofu, pressed
• 1 teaspoon ground turmeric
• 1 teaspoon paprika
• ½ teaspoon dried oregano
• salt and pepper to taste
• 6 tablespoons unsweetened almond milk, up to ½ cup or more

Instructions

1. Heat the oil in a pan over medium heat. Add the onions and garlic, and sauté for about 5 minutes until translucent.

2.   Take the pressed tofu block in your hand and crumble it into the pan with your hands or cut in squares.

3.   Mix all the seasonings in a bowl. Sprinkle the seasonings over the tofu mixture.

4.   Stir to combine until the seasonings are fully incorporated

5.   Reduce heat to low add in the milk, and stir again to combine thoroughly.

6.   Cook for about 5-8 minutes, stirring occasionally.

7.   Remove from heat.

Lunch: Broccoli and avocado salad

Learn more about the benefits of broccoli

Serves 4

For the salad

•  11/2 heads of broccoli
• 3 ripe avocados
• handful of fresh cilantro
• juice of 3 lemons
• 2 tablespoons tahini
• 2 teaspoons tamari
• 3 tablespoons olive oil
• 2 teaspoons honey

For the salad

• Cook the  broccoli.Place on a plate to cool.
• Slice the avocados in half, peel their skin away, and remove their pits. Cut in  small cubes.
• Chop the cilantro into tiny pieces and mix with the avocado and broccoli in a salad bowl.

For the dressing

Squeeze the lemons in a bowl add the tahini, tamari, olive oil, honey and add salt and pepper to taste. Stir the dressing well and drizzle it over the salad.

Avocado is excellent for your health , learn about the 4 benefits of eating avocado

Dinner: Quinoa Stuffed Tomatoes

Serves 4

Ingredients

• 4 large tomatoes
• ½ yellow onion, peeled and diced small
• ½ red bell pepper, seeded and diced small
• 2 cloves garlic, peeled and minced
• 2 cups cooked black beans, or one 15-ounce can, drained and rinsed
• 2 cups cooked quinoa
• Salt and freshly ground black pepper to taste
• ¾ cup Spicy Cilantro Pesto

 Instructions

1.   Preheat the oven to 350°F.

2.   Cut the tops off of the tomatoes and scoop out the flesh, leaving a ½-inch wall. Set the tomatoes aside while you prepare the filling.

3.   Place the onion and red pepper in a large saucepan over and sauté over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan.

4.   Add the garlic and cook for 2 minutes, then add the black beans, and cooked quinoa. Season with salt and pepper and cook for 5 minutes. Remove from the heat. Add the cilantro pesto to the pan and mix well.

5.   Divide the quinoa mixture evenly between the prepared tomatoes and arrange them in a baking dish.

6.   Cover the dish with aluminum foil and bake for 30 minutes.

Day 2

Breakfast: Chia Pudding

Lunch: Quinoa Salad

Dinner:  Lentils with rice

Chia Pudding

Check the Blackberry Chia Pudding Recipe

Serves 1

Ingredients

• 11/4 cups almond milk
• 1 ripe banana, peeled
• 1 tablespoon almond butter
• 1 teaspoon honey or maple syrup handful of frozen blueberries
• 5 tablespoons chia seeds

Instructions

1.   Place the almond milk, banana, almond butter, honey and frozen blueberries in a blender and blend until smooth and creamy.

2.   Pour the mix into a glass and stir in the chia seeds.

3.   Cover the glass and leave it in the fridge overnight, or for at least 6 hours, so that it sets

Quinoa Salad

Serves 4

Ingredients

• 2½ cups cooked quinoa
• 3 ears corn, kernels removed (about 2 cups)
• 1 red bell pepper, roasted, seeded, and diced
• ½ small red onion, peeled and diced
• 2 cups cooked black beans, or one 15-ounce can, drained and rinsed
• 1 cup finely chopped cilantro
• 6 green onions (white and green parts), thinly sliced
• 1 jalapeño pepper, minced (for less heat, remove the seeds)
• Zest of 1 lime and juice of 2 limes
• 1 tablespoon cumin seeds, toasted and ground
• Salt to taste

Instructions

1.   Combine all ingredients in a large bowl and mix well. Chill for 1 hour before serving.

Have you ever wonder if red onion is healthier than white?

Dinner: Lentils with Rice

Serves 6

Ingredients

• 1 cup green lentils, rinsed
• Salt to taste
• 1 cup medium-grain brown rice
• 1 large onion, peeled and minced
• 4 cloves garlic, peeled and minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• ½ teaspoon ground allspice
• ½ teaspoon crushed red pepper flakes
• 2 tablespoons tomato paste
• 3 large tomatoes, diced small
• 1 tablespoon brown rice vinegar

 Instructions

1. Cook the lentils and the  brown rice

3. Heat a large skillet over high heat. Place the onions in the skillet and sauté over medium heat for 15 minutes or until they are well browned.

Add water 1 to 2 tablespoons to keep the onions from sticking to the pan (see tip). Add the garlic and cook for 3 to 4 minutes more.

Add the cumin, coriander, allspice, crushed red pepper flakes, and tomato paste, and cook for 3 minutes longer. Add the fresh tomatoes and cook over medium heat for 15 minutes or until the tomatoes start to break down—season with salt.

4. To serve, combine the lentils, rice, tomato mixture, cooked macaroni, and brown rice vinegar in a large bowl.

Day 3

Breakfast: Lentils Patties

Lunch: Summer Chickpea Salad

Dinner: Vegetables with rice

 Lentils Paties

Ingredients

• 3/4 cup (150 g) red lentils dry
• 1 cup vegetable broth
• 1 small red pepper diced
• 1 small/medium onion diced
• 2 large cloves of garlic chopped
• 4 tbsp chickpea flour more if needed
• 3 tbsp fresh parsley chopped
• 1 tsp paprika powder
• 3/4 tsp ground cumin
• Salt and pepper to taste
• 1 tablespoon flour
• Olive oil spray for frying

Instructions

Cook the lentils

1.   Heat a little oil in a skillet and add the onion, pepper, and garlic. Fry over medium heat for a few minutes, until the onion is translucent

2.   Once the lentils are cooked, add them to a food processor together with the cooked veggies, spices, parsley and add a little bit of flour. Pulse a couple of times until the mixture is combined.

3.   Form 10 patties and fry them with a little oil  in a skillet from both sides until golden brown and crispy.

 Summer Chickpea Salad

Ingredients

• 2 to 2½ tablespoons of freshly squeezed lemon juice
• 1 tablespoons of pure maple syrup
• 1 teaspoon of Dijon mustard
• ½ teaspoon of salt
• 2 cups cooked chickpeas
• 1 cup tomatoes cut in bite-size chunks
• 1 cup avocado cut in bite-sized chunks
• ½ cup Kalamata olives sliced
• 1½ to 2 cups of fresh spinach leaves roughly chopped
• ¼ cup torn/chopped basil leaves

 Instructions

1.   In a large bowl, whisk together the lemon juice; a few drops at a time; with maple syrup, Dijon, salt.

3.   Add the chickpeas, tomatoes, avocado, olives, spinach, basil

4.   Toss the mixture gently to prevent the avocado from mushing up. Add lemon juice , add salt and pepper to taste

 Vegetables with rice

Servings 4

Ingredients

• 2 tbsp oil olive
• 2 cups of brown rice cooked
• 6 garlic cloves crushed
• 2 green onions chopped
• 1 cup carrots sliced
• 1 cup asparagus chopped
• 1 cup frozen peas
• 2 cups spinach
• 2 tablespoons soy sauce

Instructions

1. Heat 1 tablespoon of oil in skillet. Once the oil is hot, add the cooked rice. Stir for about 3 minutes.
2. Add the garlic, white part of the green onion, carrots, and asparagus on a side of the frying pan with ½ spoon of oil. Fry for one minute, then combine with the rice.
3. Add the frozen peas, spinach, and soy sauce. Stir and cook until peas are tender, about 3-5 minutes.

Day 4

Breakfast: Oatmeal with almond milk, sliced banana, cinnamon, and a drizzle of maple syrup.

Lunch: Spinach salad with quinoa, cherry tomatoes, cucumber, and a homemade vinaigrette dressing.

Dinner: Vegan lentil shepherd’s pie with roasted Brussels sprouts.

Day 5

Breakfast: Smoothie bowl with frozen berries, almond milk, and spinach, topped with granola and sliced banana.

Lunch: Chickpea salad sandwich with avocado, lettuce, and tomato.

Dinner: Vegan chili with a side of whole-grain bread.

Day 6

Breakfast: Vegan tofu scramble with sautéed spinach and whole wheat toast.

Lunch: Sweet potato and black bean burrito with guacamole and salsa.

Dinner: Vegan stir-fry with mixed vegetables, tofu, and brown rice.

Day 7

Breakfast: Vegan protein pancakes with sliced strawberries and a drizzle of pure maple syrup.

Lunch: Vegan Mediterranean wrap with hummus, mixed greens, olives, and roasted red peppers.

Dinner: Vegan lentil soup with a side of whole grain bread.

Always consult with a healthcare professional before making any significant changes to your diet.

Find more plant-based recipes with a 14-day meal plan. With easy recipes that include breakfast, lunch and dinner and nutrition facts like Spinach Tofu Scramble, Chickpea Salad Bowl, and Baked Brussels sprouts With Rice at the Plant Based Diet Cookbook For Beginners: 42 Easy Recipes For Healthy Eating: 2-Weeks Meal Plan With Nutrition Facts 

Read more about what is inside the book Plant Based Diet Cookbook For Beginners

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